A Functional Nutrition Approach to Methylation and MTHFR

A Functional Nutrition Approach to Methylation and MTHFR

WHAT IS METHYLATION?

Methylation is a chemical reaction that takes place in the body more than a billion times per second!

It is involved in energy production, brain function, gene expression, and detoxification.

In particular it, is responsible for converting B vitamins into their active forms.

WHAT IS A MTHFR MUTATION?

MTHFR (short for methylenetetrahydrofolate reductase) is an enzyme involved in methylation reactions.

A mutated MTHFR gene results in impaired enzyme activity.

Impaired methylation can manifest in conditions such as histamine intolerance, depression, anxiety, chronic fatigue, infertility, and miscarriage.

ARE MTHFR MUTATIONS COMMON?

MTHFR mutations are commonly tested for (and commonly found, as 30% of the US population has at least one mutated allele).

However, simply testing positive for an MTHFR mutation does not destine you to poor methylation.

SHOULD I TEST FOR MTHFR?

Diet, lifestyle, microbiome health, and environmental factors can have more of an impact on methylation capacity than your genetic code.

Therefore, if you suspect you have imbalanced methylation, it is often more useful to test for functional markers and to address accordingly.


FUNCTIONAL SIGNS OF IMPAIRED METHYLATION

FUNCTIONAL SIGNS OF IMPAIRED METHYLATION

low serum folate

low serum B12

low reduced glutathione

high oxidized glutathione

high serum homocysteine

high urine/serum MMA

high urine FIGLU

low RBC folate


EATING FOR METHYLATION BALANCE

eating for methylation balance

INCREASE CHOLINE & CREATINE

eggs, red meat, organ meat, fish, shellfish

INCORPORATE METHYLATION ADAPTOGENS

turmeric, cruciferous vegetables, tomatoes, rosemary, berries, onions, garlic, celery, parsley, spinach, mushrooms, beets (sources of quercetin)

REDUCE TOXIN EXPOSURE

skincare, food, water, plastics, cookware, moldy buildings, etc

NOURISH YOUR MICROBIOME

increase fiber, prebiotics, and fermented foods


WHAT ABOUT SUPPLEMENTS?

People often take methylated B vitamins to compensate for having an MTHFR mutation.

However, supplementing methyl donors can lead to over-methylation, which is a pendulum swing of imbalance.

The best approach is to improve nutrient intake & diet quality, as the body is more intelligent about restoring this balance than we are.


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References

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Huo, Y., Zou, H., Lang, M., Ji, S. X., Yin, X. L., Zheng, Z., Liu, W., Chen, C. L., Yuan, R. D., & Ye, J. (2013). Association between MTHFR C677T polymorphism and primary open-angle glaucoma: a meta-analysis. Gene, 512(2), 179–184. https://doi.org/10.1016/j.gene.2012.10.067

Kresser, C. Treating Methylation: Are We Over-supplementing? Retrieved from: https://kresserinstitute.com/treating-methylation-supplementing/

Kresser, C. RHR: Methylation: Are We Supplementing Too Much?—with Dr. Kara Fitzgerald Retrieved from: https://chriskresser.com/methylation-are-we-supplementing-too-much-with-dr-kara-fitzgerald/

Levin, B. L., & Varga, E. (2016). MTHFR: Addressing Genetic Counseling Dilemmas Using Evidence-Based Literature. Journal of genetic counseling, 25(5), 901–911. https://doi.org/10.1007/s10897-016-9956-7

Li, Y., Qiu, S., Shi, J., Guo, Y., Li, Z., Cheng, Y., & Liu, Y. (2020). Association between MTHFR C677T/A1298C and susceptibility to autism spectrum disorders: a meta-analysis. BMC pediatrics, 20(1), 449. https://doi.org/10.1186/s12887-020-02330-3

Liew, S. C., & Gupta, E. D. (2015). Methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism: epidemiology, metabolism and the associated diseases. European journal of medical genetics, 58(1), 1–10. https://doi.org/10.1016/j.ejmg.2014.10.004

Lisboa, J. V. C., Ribeiro, M. R., Luna, R. C. P., Lima, R. P. A., Nascimento, R. A. F. D., Monteiro, M. G. C. A., Lima, K. Q. F., Fechine, C. P. N. D. S., Oliveira, N. F. P., Persuhn, D. C., Veras, R. C., Gonçalves, M. D. C. R., Ferreira, F. E. L. L., Lima, R. T., Silva, A. S. D., Diniz, A. D. S., Almeida, A. T. C., Moraes, R. M., Junior, E. V., & Costa, M. J. C. (2020). Food Intervention with Folate Reduces TNF-α and Interleukin Levels in Overweight and Obese Women with the MTHFR C677T Polymorphism: A Randomized Trial. Nutrients, 12(2), 361. https://doi.org/10.3390/nu12020361

MTHFR Gene, Folic Acid, and Preventing Neural Tube Defects. Centers for Disease Control and Prevention. Retrieved from: https://www.cdc.gov/ncbddd/folicacid/mthfr-gene-and-folic-acid.html

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